Roasted Mushroom & Carrot Salad with Maple Dressing

I believe in eating real food instead of taking supplements - wherever possible. 

So you can guess how excited I was when I learned that mushrooms exposed to sunlight naturally generate vitamin D.

Mushrooms are a really affordable and tasty way to get more Vitamin D.

Mushrooms generate your daily needs of vitamin D from direct sunlight. Just 100g of mushrooms in the winter sun for an hour will generate your daily needs of vitamin D.

Why vitamin D is important!

Mood and depression - Studies show Vitamin D is linked to SAD (seasonal affective disorder), a depressive disorder which typically occurs in countries will little sun exposure (e.g. long winters with short days and little sun).  Research shows that when we are low in the vitamin or when vitamin D levels suddenly drop, it can contribute to depressive symptoms.

Healthy bones - The way to keep bones healthy is a blend of exercise, especially weight bearing exercise, and eating sufficient calcium and vitamin D. If you eat dairy, you might eat enough calcium in your diet, but without vitamin D you won’t be able to effectively absorb that calcium. 

Lots of Australians (7.5 million) need support to know which foods to eat or diet will support or prevent osteoporosis or low bone density. 

A healthy vegetarian recipe: Roasted mushroom and carrot salad with maple dressing.

A healthy vegetarian recipe: Roasted mushroom and carrot salad with maple dressing.

Healthy Recipe: Vegetarian - Pescitarian - Dairy - High Fibre - Good for Diabetes - Heart Healthy - Healthy summer recipe - Healthy side salad recipe - Healthy salad

Roasted Mushroom + Carrot Salad with Maple Dressing

  • Serves 2-4 as side
  • Prep time 10 mins
  • Cooking time 35 minutes
  • Very easy!


  • ¼ cup (50ml) maple syrup
  • 2 tbsp olive oil
  • 1 1/2 tbsp red wine vinegar
  • 1/2 tsp chilli flakes
  • 2 bunches (375g each) baby (Dutch) carrots, peeled and trimmed, leaving 1.5cm stalk
  • 1 bunch (375g) baby purple carrots, peeled, halved and trimmed, leaving 1.5cm stalk
  • 400g Swiss Brown Mushrooms, trimmed
  • ¼ cup (40g) roughly chopped hazelnuts
  • ¼ cup (10g) mint leaves

To serve... 

  • ½ cup Greek-style yoghurt
  • 1 - 2 tbsp lemon juice


  1. Preheat oven to 200°C fan forced. Combine maple syrup, oil, vinegar and chilli in a small bowl and whisk to combine.
  2. Place carrots in a large roasting pan, drizzle with 2 tablespoons maple syrup mixture and toss to combine. Roast 10 minutes.
  3. Add mushrooms and hazelnuts on a baking tray. Drizzle with remaining maple syrup mixture and season with salt and pepper. Roast for 20-25 minutes or until purple carrots are tender.
  4. Combine yoghurt and lemon juice in a small bowl. Drizzle yoghurt dressing over carrots and serve with mint leaves.

TIP: Add rocket leaves and goats cheese or feta to make it a heartier salad!

Disclaimer: This recipe is from the Australian Mushrooms website. If you want to learn more about how Mushrooms naturally generate vitamin D or for more easy mushroom recipes, I highly recommend you check out their website and follow them on Instagram.